I get ask all the time how much cardio do I do? For years we (my sis Kristie and I) have been training ourselves and our clients to workout in the AM and at a higher intensity, i.e. HITT. Most of you have heard this, high intensity interval, training but what does it mean and why does it work? Let me first educate you on how the body works, when you work at a higher heart rate your calories from fat are accurately less because you are dipping into your anaerobic system (meaning without oxygen) BUT you will burn 2x the amount of totally calories in 30 min. and increase your metabolism all day long by doing it first thing before your day starts.
Two main points when it comes to doing effective cardio training sessions.
- Timing of your cardio sessions (when)
- Intensity of your cardio sessions (how)
One way to get your cardio? Running!
I’m first going to explain why you should workout in the morning before you eat anything. I started doing this myself last year during my training for my Pro card and it really did make a HUGE difference! I always knew for years why you should workout in the AM but NOT eating always scared me because they I have a tendency to get light headed and dizzy. So last year when I was heading to nationals I thought I better kick it up a notch and need to try it. I discovered that if I took Anabolic Bridge before I started it would help me get through my cardio and I would walk away feeling great! Anabolic bridge is not a thermo it is an amino acid that helped me maintains my muscle and burns a ton of fat. It is one of my favorites . Doing cardio in morning on an empty stomach is easy to understand. Think about it you have been sleep and your glycogen stores are low. Therefore when you start your cardio it only takes a little while before you dip into those fat stores. If you are reading my blog and really want to decrease your body fat get up at least 3-5x per week and workout. I get up 5 days per week at 3:30am to get mine done. No excuses!
Intensity over time is my saying. This is the best way to increase your metabolism. Trust me I have been training like this for years and I can honestly say at 38 I have never felt better and looked better. A good intense program should be done for 20-30 min. this is all you need! For example do 1min of intense cardio peaking your heart rate at a level that you can’t talk to your friend beside you. Then take a 2min. slow jog and start again. At our studio we have cardio classes that I take myself 3x per week and they are great for achieving the best interval workout!
For best fat loss results, do high intensity cardio first thing in the morning, combined with a good nutrition plan (not diet) and you will see results guaranteed!
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Tags: boot camp, cardio training, exercise program, Fitness, Fitness classes, Gym, heart rate, Personal training, weight loss, weight maintenance
